i'm martha richard with my wingman heidi, and you're the friends, and this is the warmup. let's start with the shoulders. up and down. shrug it up. and pull and tap. and reach it. other side. and pull and down. front. arms up. shoulders. and look to the side. shoulders up and down. look to the side. stay here, and let's take it down. flat back. now, take it down halfway. arch the back and bring it up. arms to the side. side to side. elbows stay high. press and push. shoulders are down, elbows are high. bend the knees. let's take it down. keep the back flat. again. ok, let's just lunge it, stretch it. other side. good basic warmup stretch. abdomen is in. hips and shoulders square, facing front. to the side.